Front Squat Wave


CrossFit Carolina Beach – Varsity

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Warm-up

Main Lift

A: Thruster (3, 3, 2, 2, 1, 1, 1)

B: Front Squat (4 x 5)

Conditioning

C: Metcon (No Measure)

4 rounds not for time:

10 Goblet Squats

15 Russian KB Swings

20 sec max calories airbike

Cash Out

D: Delt Burner 4 (2 sets 5 full reps)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec

Categories: WOD

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